TERM

12

2

CBSE

2021-22

PHYSICAL EDUCATION (As per the Latest CBSE Syllabus Released in July 2021)

Dr DS Yadav

MA, MEd, MPEd, MPhil (Physical Education), PhD, Senior Lecturer, DIET (SCERT), Delhi

Full Marks Pvt Ltd (Progressive Educational Publishers)

New Delhi-110002

Published by:

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Preface Physical Education-12 (Term-2) is based on the latest curriculum guidelines released by the CBSE in July 2021 for the examination to be conducted between March–April 2022. It will certainly prove to be a torch-bearer for those who toil hard to achieve their goal. This All-in-One Question Bank has been developed keeping in mind students’ requirements for Board Examination preparations like learning, practising, revising and assessing their progress.

Salient Features of the Book: ● Each chapter is designed in a ‘Topicwise’ manner where every topic is briefly explained followed by Exercise to that topic. ● Topics presented in easy-to-understand points that help in memorising and retention. ● Answers are written in lucid language and according to the student’s level of understanding. ● Every exercise covers all possible varieties of questions with answers in the form of Multiple Choice Questions, Assertion-Reasoning Type Question, Very Short Answer Type Questions, Short Answer Type Questions and Long Answer Type Questions. ● Case Study Questions have been provided in chapterwise manner. ● Previous Years’ Board Questions with answers are also included. ● Chapter Map and Quick Revision Notes have been given for student’s benefit. ● Three Sample Papers (1 Solved + 2 Unsolved) are given for Self-assessment. ● The book has been well prepared to build confidence among students. We earnestly hope that this book will prove to be highly useful for students. uggestions for further improvement of the book, pointing out printing errors/mistakes which might have S crept in spite of all efforts, will be thankfully received and incorporated in the next edition. —Publishers

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CBSE CIRCULAR 2021-22

osQUnzh; ekè;fed f'k{kk cksMZ (f'k{kk ea=kky;] Hkkjr ljdkj osQ v/hu Lok;Ùk laxBu)

CENTRAL BOARD OF SECONDARY EDUCATION (An Autonomous Organisation Under the Ministry of Education, Govt. of India) CBSE/DIR (ACAD)/2021

Date: July 05, 2021

All the Heads of Schools affiliated to CBSE Circular No: A cad-51/2021 Subject : Special Scheme of Assessment for Board Examination Classes X and XII for the Session 2021-22 COVID 19 pandemic caused almost all CBSE schools to function in a virtual mode for most part of the academic session of 202021. Due to the extreme risk associated with the conduct of Board examinations during the second wave in April 2021, CBSE had to cancel both its class X and XII Board examinations of the year 2021 and results are to be declared on the basis of a credible, reliable, flexible and valid alternative assessment policy. This, in turn, also necessitated deliberations over alternative ways to look at the learning objectives as well as the conduct of the Board Examinations for the academic session 2021-22 in case the situation remains unfeasible. CBSE has also held stake holder consultations with Government schools as well as private independent schools from across the country especially schools from the remote rural areas and a majority of them have requested for the rationalization of the syllabus, similar to last year in view of reduced time permitted for organizing online classes. The Board has also considered the concerns regarding differential availability of electronic gadgets, connectivity and effectiveness of online teaching and other socio-economic issues specially with respect to students from economically weaker section and those residing in far flung areas of the country. In a survey conducted by CBSE, it was revealed that the rationalized syllabus notified for the session 2020-21 was effective for schools in covering the syllabus and helped learners in achieving learning objectives in a less stressful manner. In the above backdrop and in line with the Board’s continued focus on assessing stipulated learning outcomes by making the examinations competencies and core concepts based, student-centric, transparent, technology-driven, and having advance provision of alternatives for different future scenarios, the following schemes are introduced for the Academic Session for Class X and Class XII 2021-22.

2. Special Scheme for 2021-22

A.



B.



C.

Academic session to be divided into 2 Terms with approximately 50% syllabus in each term: The syllabus for the Academic session 2021-22 will be divided into 2 terms by following a systematic approach by looking into the interconnectivity of concepts and topics by the Subject Experts and the Board will conduct examinations at the end of each term on the basis of the bifurcated syllabus. This is done to increase the probability of having a Board conducted classes X and XII examinations at the end of the academic session. The syllabus for the Board examination 2021-22 will be rationalized similar to that of the last academic session to be notified in July 2021. For academic transactions, however, schools will follow the curriculum and syllabus released by the Board vide Circular no. F.1001/CBSEAcad/ Curriculum/2021 dated 31 March 2021. Schools will also use alternative academic calendar and inputs from the NCERT on transacting the curriculum. Efforts will be made to make Internal Assessment/ Practical/ Project work more credible and valid as per the guidelines and Moderation Policy to be announced by the Board to ensure fair distribution of marks.

3. Details of Curriculum Transaction ● ● ● ● ● ●

Schools will continue teaching in distance mode till the authorities permit inperson mode of teaching in schools. Classes IX-X: Internal Assessment (throughout the year-irrespective of Term I and II) would include the 3 periodic tests, student enrichment, portfolio and practical work/ speaking listening activities/ project. Classes XI-XII: Internal Assessment (throughout the year-irrespective of Term I and II) would include end of topic or unit tests/ exploratory activities/ practicals/ projects. Schools would create a student profile for all assessment undertaken over the year and retain the evidences in digital format. CBSE will facilitate schools to upload marks of Internal Assessment on the CBSE IT platform. Guidelines for Internal Assessment for all subjects will also be released along with the rationalized term wise divided syllabus for the session 2021-22.The Board would also provide additional resources like sample assessments, question banks, teacher training etc. for more reliable and valid internal assessments.

4. Term II Examination/ Year-end Examination ● ●

At the end of the second term, the Board would organize Term II or Year-end Examination based on the rationalized syllabus of Term II only (i.e. approximately 50% of the entire syllabus). This examination would be held around March-April 2022 at the examination centres fixed by the Board.

(iv)

● ● ●

The paper will be of 2 hours duration and have questions of different formats (case-based/ situation based, open ended- short answer/ long answer type). In case the situation is not conducive for normal descriptive examination a 90 minute MCQ based exam will be conducted at the end of the Term II also. Marks of the Term II Examination would contribute to the final overall score.

5. Assessment / Examination as per different situations

A.



B.





C.





D.





In case the situation of the pandemic improves and students are able tocome to schools or centres for taking the exams. Board would conduct Term I and Term II examinations at schools/centres and the theory marks will be distributed equally between the two exams. In case the situation of the pandemic forces complete closure of schools during November-December 2021, but Term II exams are held at schools or centres. Term I MCQ based examination would be done by students online/offline from home - in this case, the weightage of this exam for the final score would be reduced, and weightage of Term II exams will be increased for declaration of final result. In case the situation of the pandemic forces complete closure of schools during March-April 2022, but Term I exams are held at schools or centres. Results would be based on the performance of students on Term I MCQ based examination and internal assessments. The weightage of marks of Term I examination conducted by the Board will be increased to provide year end results of candidates. In case the situation of the pandemic forces complete closure of schools and Board conducted Term I and II exams are taken by the candidates from home in the session 2021-22. Results would be computed on the basis of the Internal Assessment/Practical/Project Work and Theory marks of Term-I and II exams taken by the candidate from home in Class X / XII subject to the moderation or other measures to ensure validity and reliability of the assessment. In all the above cases, data analysis of marks of students will be undertaken to ensure the integrity of internal assessments and home based exams.

CBSE CIRCULAR 2021-22

osQUnzh; ekè;fed f'k{kk cksMZ (f'k{kk ea=kky;] Hkkjr ljdkj osQ v/hu Lok;Ùk laxBu)

CENTRAL BOARD OF SECONDARY EDUCATION (An Autonomous Organisation Under the Ministry of Education, Govt. of India) NO.: F.1001/CBSE-Acad/Curriculum/2021 All the Heads of Schools affiliated to CBSE

July 22, 2021 Cir. No. A cad-53/2021

Subject :

Term wise syllabus for Board Examinations to be held in the academic session 2021-22 for Secondary conduct of the Internal Assessment/Practicum/Project. This is in continuation to Board’s circular num regarding Special Scheme of Assessment for Board Examination for Classes X and XII for the Session 2021- 22. The subjects for classes IX to XII are hereby notified vides syllabus for term end board examinations, guidelines for the conduct of Internal Assessment/Practicum/Project are also enclosed. Schools are requested to share the term wise syllabus and guidelines for the conduct of board examinations and Internal Assessment / Practicum / Project available on CBSE Academic Website http://cbseacademic.nic.in at the link http:/chseacademic.nic.in/Termwise-curriculum 2022.html with all their teachers and students.

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Syllabus TERM II – THEORY SHORT/LONG ANSWER – 35 MARKS

Unit No. 3

Name Yoga & Lifestyle • Asanas as preventive measures • Obesity: Procedure, Benefits & contraindications for Vajrasana, Hastasana, Trikonasana, Ardh Matsyendrasana • Diabetes: Procedure, Benefits & contraindications for Bhujangasana, Paschimottasana, Pavan Muktasana, Ardh Matsyendrasana • Asthma: Procedure, Benefits & contraindications for Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottasana, Matsyasana • Hypertension: Tadasana, Vajrasana, Pavan Muktasana, Ardha Chakrasana, Bhujangasana, Sharasana

4

Physical Education & Sports for CWSN (Children with Special Needs DIVYANG) • Concept of Disability & Disorder • Types of Disability, its causes & nature (cognitive disability, intellectual disability, physical disability) • Types of Disorder, its cause & nature (ADHD, SPD, ASD, ODD, OCD) • Disability Etiquettes • Strategies to make Physical Activities assessable for children with special need.

7

Physiology & Injuries in Sports • Physiological factor determining component of Physical Fitness • Effect of exercise on Cardio Respiratory System • Effect of exercise on Muscular System • Sports injuries: Classification (Soft Tissue Injuries:(Abrasion, Contusion, Laceration, Incision, Sprain & Strain) Bone & Joint Injuries: (Dislocation, Fractures: Stress Fracture, Green Stick, Communated, Transverse Oblique & Impacted) Causes, Prevention& treatment • First Aid – Aims

9

Psychology & Sports • Personality; its definition & types – Trait & Types (Sheldon & Jung Classification) & Big Five Theory • Motivation, its type & techniques • Meaning, Concept & Types of Aggressions in Sports

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10

Training in Sports • Strength – Definition, types & methods of improving Strength – Isometric, Isotonic & Isokinetic • Endurance - Definition, types & methods to develop Endurance – Continuous Training, Interval Training & Fartlek Training • Speed – Definition, types & methods to develop Speed – Acceleration Run & Pace Run • Flexibility – Definition, types & methods to improve flexibility • Coordinative Abilities – Definition & types TERM II – PRACTICALS

Project File (Yoga and General Motor Fitness Test

05 Marks

Demonstration of Fitness Activity/Yoga

05 Marks

Viva Voce (From Project File; General Motor Fitness; Yoga)

05 Marks

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CONTENTS 1. Yoga and Lifestyle (Unit-3)............................................................................................................. 9 2. Physical Education and Sports for CWSN (Unit-4)..................................................................... 40 3. Physiology and Injuries in Sports (Unit-7)................................................................................... 60 4. Psychology and Sports (Unit-9)..................................................................................................... 85 5. Training in Sports (Unit-10)....................................................................................................... 101

• Sample Paper 1 (Solved) .................................................................................................... 122



• Sample Paper 2 (Unsolved) ............................................................................................... 127



• Sample Paper 3 (Unsolved) ............................................................................................... 128

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1

Yoga and Lifestyle

Topics Covered 1.1 Yogasanas as Preventive Measures 1.2 Obesity—Procedure, Benefits & Contraindications for Vajrasana, Padahastasana, Trikonasana, Ardhmatsyendrasana 1.3 Diabetes—Procedure, Benefits and Contraindications for Bhujangasana, Paschimottanasana,Pawanmuktasana, Ardhmatsyendrasana 1.4 Asthma—Procedure, Benefits & Contraindications for Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottanasana, Matsyasana 1.5 Hypertension—Procedure, Benefits & Contraindications for Tadasana, Vajrasana, Pawanmuktasana, Ardhachakrasana, Bhujangasana, Shavasana 1.6 Back Pain—Procedure, Benefits and Contraindications for Tadasana, Ardhmatsyendrasana, Vakrasana, Shalabhasana, Bhujangasana

CHAPTER MAP YOGA AND LIFESTYLE

Yogasanas as preventive measures • Benefits of Asanas for Prevention of Diseases

Obesity

Diabetes

Asthma

• Procedure • Benefits • Contraindications for (i) Vajrasana

• Procedure • Benefits • Contraindications for (i) Bhujangasana

• Procedure • Benefits • Contraindications for (i) Sukhasana

(ii) Padahastasana (iii) Trikonasana (iv) Ardhmatsyendrasana

(ii) Paschimottanasana (iii) Pawanmuktasana (iv) Ardhmatsyendrasana

(ii) Chakrasana (iii) Gomukhasana (iv) Parvatasana (v) Bhujangasana (vi) Paschimottanasana (vii) Matsyasana

HyperTension • Procedure • Benefits • Contraindications for (i) Tadasana

Back Pain • Procedure • Benefits • Contraindications for (i) Tadasana

(ii) Ardhmatsyendrasana (ii) Vajrasana (iii) Vakrasana (iii) Pawan (iv) Shalabhasana muktasana (v) Bhujangasana (iv) Ardhachakrasana (v) Bhujangasana (vi) Shavasana

Quick Revision Notes • In today’s world, humans lead a stressful life. • Though man uses strength for all activities, he is unaware of the technique to replenish that energy and strength. This results in sickness. • Yogasanas can play an important role in relieving oneself from stress, preventing ailments and remaining healthy and active. • Realising the importance of yoga, World Yoga Day is celebrated on June 21st. • Yogasana is a favourable state of body and mind.

9

• Many diseases arise due to chemical imbalance, lack of physical work, inappropriate diet, stress, etc. • Yogasanas can be helpful to control or cure these diseases easily. • Obesity:  An excessive increase in body weight by the ratio of structure is called obesity. Lifestyle, chemical imbalance, labour inferiority, inappropriate diet, stress, etc. can lead to obesity. Various yogasanas - vajrasana, padahastasana, trikonasana, ardhmatsyendrasana repair the digestive system by making metabolism effective. • Diabetes:  Diabetes is caused by unbalanced secretion of various glands located in the body. A small amount of insulin harmon is secreted by the pancreas in particular. Yogasanas, such as bhujangasana, paschimottanasana, pawanmuktasana, ardhmatsyendrasana etc. can control, the amount of sugar by stimulating gastritis. • Asthma:  The organs of the respiratory system are covered with foreign fluids and as a result the respiratory gales. Various yogasanas—sukhasana, chakrasana, gomukhasana, parvatasana, bhujangasana, paschimottanasana and matsyasana are helpful to cure this disease. • Hypertension:  The excess pressure on the arterial surfaces is called hypertension. Normally it is 80/120 mm Hg diastolic and exceeding this is considered a condition of hypertension. Various yogasanas; tadasana, vajrasana, pawanmuktasana, ardha chakrasana, bhujangasana and shavasana increase the amount of blood circulation in the heart and help in the flow of blood to the heart. • Back Pain:  This problem arises due to excessive work, tension, stretch, injury, jerk, improper posture etc. Various yogasanas like tadasana, ardhmatsyendrasana, vakrasana, shalabhasana and bhujangasana give relief from back pain.

1.1 Yogasanas as Preventive Measures The word ‘Asana’ comes from the base word ‘as’ (vl). ‘as’ (vl) means sitting or to be motionless in a particular position. So, sitting or the process of being fixed in a particular position is known as Yogasana. Patanjali describes Yogasana as, “Sthira Sukham Aasanam”. It means the position of the body in which there is a perfect balance of the mind and body, and the person is able to perform the exercise with ease and focus. In this way, through Yogasanas, we can keep our body in a stable position (sitting, standing, lying down) and strike a balance between our body and mind. Yogasana is the third step to the attainment of Yogic salvation. Its significance towards physical, mental, social, ethical and spiritual health of a human being cannot be undermined. We cannot overlook the influence of Yogasanas on the well-being and strengthening of the various organs in the body. Yogasanas help us control our body & mind and lead a smooth, simple and practical life and prevent the onset of diseases. Benefits of Asanas for Prevention of Diseases: • Asanas strengthen the immune system. • Yogasanas enhance capability of the various body systems. • Yogasanas stimulate and regulate the functions of glands. • Yogasanas improve concentration ability. • Yogasanas improve body flexibility.

EXERCISE 1.1 I. Multiple Choice Questions Choose the correct answer from the given options. 1. Choose the odd one. Asana helps to improve : (a) Blood circulation (b) (c) Speed (d) 2. According to Patanjali, Yogasana, means— (a) Sthira Sukham Asanam (b) Asanan Sukh Shira (c) Sukhan Asanam Sthira (d) Sitting Pose 3. The word ‘YOG’ is derived from Sanskrit word— (a) Yug (b) Yud (c) 4. According to Asthanagyog, Asana lies in what place? (a) Second (b) Third (c)

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Physical Education-12

(1 Mark)

Depth of respiration Digestive system

Yuj

(d) Yum

First

(d) Fifth

5. International Yoga Day is celebrated on: (a) 21 June (b) 21 May 6. Who is called the founder of Yoga in India? (a) Patanjali (b) Sushrutha

Answers 1. (c)

2. (a)

3. (c)

4. (b)

5. (a)

II. Very Short Answer Type Questions

(c) 21 March

(d) 21 July

(c) Aryabhatta

(d) Balmiki

6. (a)

(1 Mark)

1. What is Yoga? Ans. Yoga is defined as an effort to obtain inner peace and happiness, or as the method which can be used to calm the mind and direct all energies to positive channels. 2. Explain Asana. Ans. Asana refers to the position in which a person sits/stands to do Yoga. Asanas are beneficial for the muscles, joints, cardiovascular system, nervous system and lymphatic system. It prevents the body from various lifestyle diseases.

III. Short Answer Type Questions

(3 Marks)

1. ‘Asanas can be used as preventive measure’ Comment. Ans. Asanas play an important role in preventing the onset of many adverse health conditions. It is a simple and economical preventive measure that can help in treating most of the widespread non-communicable lifestyle diseases and improving the health of people. As a preventive measure, asanas are useful in many ways: • Mental health can be improved by performing suitable asanas. • Bone diseases can be prevented by performing suitable asanas. • The various types of asanas involve twisting the body, backward and forward bends and other activities that promote digestion and help in weight loss. 2. Elaborate the role of Yoga in preventing lifestyle disease. Ans. The basic Yogic principles useful in the management of lifestyle disorders are discussed including psychological reconditioning and development of appropriate attitudes, stress management normalisation of metabolism, relaxation, visualization and contemplative practices. The holistic art and science of Yoga in the best lifestyle is designed and is effective in managing prevalent lifestyle disorders such as diabetes and hypertension. 3. What are the benefits of doing various asanas? Ans. The benefits of doing various asanas are as follows: • Asanas play a significant role in making our muscles strong. • Asanas improve flexibility of the body thus preventing injuries. • Asanas ensure smooth functioning of the organs. • Asanas help in mental development. • Asanas help in relieving tension and stress. • Asanas help in curing lifestyle diseases like diabetes and hypertension. 4. What is the role of yoga in lifestyle diseases?  [CBSE 2019] Ans. Yoga plays a prominent role in preventing lifestyle disease which are as follows: • Yoga gives relief from physical and mental ailments. • Regular practice of yoga relieves mental stress. Yoga makes a person free from anger, anxiety, emotional disturbances, etc. • Cold, cough, insomnia, asthma, constipation, arthritis. acidity, diarrhea, etc. can be prevented with the regular practice of yogic asanas. • Postural deformities can be prevented by the regular practice of yoga.

IV. Long Answer Type Questions

(5 Marks)

1. Enlist the lifestyle related diseases. How can they be prevented with the help of asana /yoga? Ans. Lifestyle related diseases are: (i) Obesity (ii) Diabetes (iii) Asthma (iv) Hypertension (v) Back pain. Asana plays an important role to prevent the lifestyle related diseases. They are as follows : :

Yoga and Lifestyle  11

(i) Maintain Weight: Nowadays, obesity has become a challenging problem for the society. By doing asanas daily, we exercise entire organs of our body. By practicing asanas regularly, we burn the excess fat of our body, and hence maintain healthy weight. (ii) Endocrine functions normalize: Diabetes is one of the most common lifestyle related diseases. Diabetes occurs due to either the pancreas does not produce enough insulin or the cell of the body does not respond properly to the insulin produced. The asanas like bhujangasana, paschimotan asana, pavanmuktasana, ardhmatsyendrasana, etc, help to stimulate and regulate pancrease to produce insulin which helps to maintain glucose level in the body. (iii) Respiratory efficiency increases: Asthma is a common lifestyle related disease. It occurs due to narrowing of trachea, due to which oxygen supply to lungs and body is compromised. Asanas help in maintaining the trachea wide open, increase the lungs capacity and blood flow to lungs. Thus oxygen supply remains maintained and asthmatic episodes are reduced and respiratory efficiency is increased. (iv) Regulates Blood Flow: Yoga/Asanas regulate blood flow in the body and help maintain a constant blood pressure. They help the body to relax and thus reduce the high blood pressure. Yoga calm down the body and the mind and thus blood pressure is normalised. (v) Proper Alignment of Spine: Asana, such as Tadasana, Ardhmatsyndrasana, Vakrasana, etc. correct the alignment of spine and thus improve posture and help in reducing back pain. More often back pain occurs due to incorrect posture, in which muscles get the strain and start aching. Correct posture relieves the backpain as spine straightens up. 2. The modern lifestyle is the root cause of many diseases. Justify the statement. Ans. It is true that modern lifestyle is the root cause of many diseases. This type of lifestyle promotes more sedentary work. In the absence of proper amount of physical activities, the body tends to gain weight that gives rise to obesity. Obesity causes improper functioning of the organs and organ systems. It also increases lethargicness and reduces the rate of metabolism. Consuming excess amounts of fat and not burning enough calories causes various diseases like hypertension and diabetes. Air pollution and irritants like smoke, lead, which are suspended in the air, cause respiratory infections and asthma. The air pollution is a result of modern lifestyle as it is caused by burning of fossil fuels. Another result of modern lifestyle is the rise in eating of processed foods, canned foods, sugar drinks, that have high calories. 3. What is Yoga? Classify it. Ans. The word ‘yoga’ is derived from Sanskrit word ‘Yuj’ which means ‘to meet’. So yoga is the union of body with soul. The term ‘asana’ means siting in a particular posture, which is comfortable and which could be maintained steadily for long time. Asana gives stability and comfort both at physical and mental level. Asana may broadly be classified into three categories: (i) Cultural or corrective asana (ii) Meditative asana (iii) Relaxative asana (i) Cultural asanas can further be classified into two groups, depending on the effects produced. • Asanas that work through and on the spine and visceral organs. • Asanas that work through the skeletal muscles, ligaments and joints. (ii) Meditative asanas are those which are aimed at quiet sitting and are used for higher practices in yoga. (iii) Relaxative asanas are those which remove tension and bring about physical as well as mental relaxation.

1.2 Obesity—Procedure, Benefits & Contraindications for Vajrasana, Padahastasana, Trikonasana, Ardhmatsyendrasana Disproportionate growth in weight as compared to the structure is called obesity. Obesity causes work pressure on the various systems of the body like heart, blood circulation, digestive system, breathing, excretory system, etc. It affects the nervous system, hormone secretion and metabolic processes adversely. The main causes of obesity are – excessive intake of food and inappropriate food selection, luxurious lifestyle, chemical imbalance, lack of physical activity and tension. In the present context, the descriptions of some yogasanas are given here.

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Physical Education-12

1. Vajrasana Procedures: • Sit in dandasana by stretching the legs straight. Try to station the legs by folding them from the knees under the buttocks in such a way that the heels are protruded from the back of the buttocks and the toes are joined together. • For the perfect position of the backbones, chest, neck and head should be stretched without tension horizontally. • Bring the knees together and place the hands on the respective knees. • Be seated for 3-5 minutes by fixing the breath, physical gesture, and centralised sight. Benefits: • Regular use of Vajrasana makes the excretory system under digestive system function smoothly. Vajrasana • Secretion of digestive juices and metabolic process is controlled and balanced. • The practice of asana after the meals speeds the digestive system. • Vajrasana controls obesity by affecting specific centres like solar centre in the backbone and digestive reflex system. • By the regular use of the asana, the inter-system co-ordination is instigated naturally. Contraindications:  Consult a Yoga trainer before practice in case of arthritis, gout, pain in the knees and ankle.

2. Padahastasana Procedure: • Keep the feet together and stand erect. • Raise both the hands by breathing in and raising the back. • By straightening the backbone, bend forward while exhaling. • Bend forward from the waist by straightening the backbone with exhalation and touch the ground keeping the palms parallel. • After bending, keeping the upper part of the body slacken, touch the middle of the knees through the lower abdomen, chest and thighs. Benefits: Padahastasana • This posture strengthens appetite and enthusiasm related to digestion by enhancing pressure and contraction in the abdomen. • It instigates metabolic processes. • This exercise helps in stretching muscles and tissues, contraction and blood circulation. • Padahastasana enhances the working capacity of liver, kidney, spleen and bladder by pressurising, massaging and sensations. Contraindications:  Consult a doctor before doing this asana in case of diseases like backache, hernia, hydrocele, slip disk, sciatica, cervical spondylitis, high blood-pressure, heart diseases, pregnancy and hysteria.

3. Trikonasana Procedure: • Stand straight. • Stand with legs about 3 feet apart. • Take a deep inhalation. • Bring your arms in line with your shoulders. • Extend your arms out from the centre of your chest by reaching through your fingertips, palms facing down. • Turn your left foot inward about 60 degree and turn your right foot outward about 90 Trikonasana degree. Internally, rotate your entire left leg until your torso and left hip face the right. • Your eyes should face the ceiling and, most importantly, be open for keeping optimum body balance. • Make sure to inhale deeply and relax the body on exhalation during the final position. Benefits: • It improves blood circulation of the whole body. • Trikonasana is a well-known stress buster in the yoga community.

Yoga and Lifestyle  13

• It stimulates renal functions. • It reduces fat in the waist and thigh region. • Trikonasana controls the accumulation of waste product in the body. Contraindications:  Consult a doctor in case of severe pain, sciatica pain, stone, appendix.

4. Ardhmatsyendrasana Procedure: • Sit with your legs extended. • Bend the left leg from the knee and sit with the heel properly at the perineum or under the buttocks. • Bend the right leg and make it stand by the side of the left knee. • Now slowly twist the trunk to the right side and pass the left arm around the right knee catching the big toe of right foot. • Twist the trunk and move to the right. • Turn the head towards right and look back bringing the chin over the right shoulder. Ardhmatsyendrasana • Pass the left arm behind the back and try to hold the right thigh with the left hand. • Repeat the asana on the other side by changing the position of the legs and the hands. • Maintain the final position for some time on each side. Benefits: • Ardhmatsyendrasana helps in the contraction and extension of the abdomen, waist and muscles of the back. • This asana improves the functioning of the spinal cord. • It massages the abdominal organs and increases the digestive juices, making it useful for loss of appetite and constipation. • It regulates the secretion of bile and adrenaline. • It loosens the hip joints, relieving stiffness. • It releases tension in the arms, shoulders, upper back and neck. • It increases purification of the blood as well as the internal organs. Contraindications:  One should practise only under a trainer’s guidance in case of pregnancy, peptic ulcer, hernia, hyperthyroid, slip disc, sciatica pain, stone, appendix, weak joints, high blood-pressure and heart attack.

EXERCISE 1.2 I. Multiple Choice Questions

(1 Mark)

Choose the correct answer from the given options. 1. BMI of an obese person is ___________ . (a) 19 to 25 (b) Less than 28 (c) Greater than 30 (d) Less than 30 2. Obesity means ___________ (a) Less insulin production (b) Accumulation of fat (c) Burning of fat (d) Enlargement of heart 3. Which of the following Asanas (postures) is not useful for reducing obesity? (a) Ardhmatsyendrasana (b) Vajrasana (c) Parvatasana (d) Trikonasana 4. Choose the Asana which is useful for decreasing obesity. (a) Sukhasana (b) Savasana (c) Vajrasana (d) Shalabhasana 5. Obesity can be reduced by the regular practice of certain asanas. Among the following, the most beneficial asana is: (a) Shavasana (b) Vajrasana (c) Pawanmuktasana (d) Bhujangasana 6. What is the BMI range for a healthy person? (a) < 18 (b) 18.5-24.9 (c) 25-30 (d) 35-40 7. Obesity and diabetes are__________. (a) lifestyle diseases (b) incurable diseases (c) psychological (d) uncommon diseases

Answers 1. (c)

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2. (b)

3. (c)

4. (c)

5. (d)

Physical Education-12

6. (b)

7. (a)

II. Very Short Answer Type Questions

(1 Mark)

1. What is obesity? Ans. Obesity is a physical condition in which a person’s body has so much fat that it might have a negative effect on her/his health. 2. What are the different ways of calculating obesity? Ans. There are many ways in which obesity can be calculated. The most accepted method is calculation of Body Mass Index (BMI). Another method is through the calculation of body fat percentage. 3. What is Hastasana? Ans. Hastasana, (its complete name is Urdhva hastasana) is a standing yoga pose. It is also called the upward salute pose. It is named so because a triangle is formed during this asana. 4. What is Trikonasana? Ans. It is a standing asana and is beneficial for those who want to control their weight. It is also known as Triangle pose. 5. Name the three types of diabetes. Ans. Diabetes is classified into three types. Type 1: Insulin dependent Type 2: Insulin independent Type 3: Gestational diabetes 6. Why should Trikonasana be avoided by people with high blood pressure? Ans. The persons with high blood pressure should avoid Trikonasana as it will raise their blood pressure too high.

III. Short Answer Type Questions

(3 Marks)

1. How do the following help obese or overweight people? (a) Vajrasana (b) Hastasana (c) Trikonasana (d) Ardha Matsyendrasana Ans. (a) Vajrasana: Improves digestion, helps in case of gas in the stomach and stops the formation of ulcers. Brings relief from constipation. (b) Hastasana: Beneficial for those with weight problem. Boosts circulation of blood throughout the body. Reduces stress, brings relief from sciatica and tighten the buttocks and abdomen. (c) Trikonasana: Relieves gastritis, indigestion, flatulence and acidity. Improves flexibility of the spine and corrects the posture of the shoulders. Massages the pelvic organs and strengthens them. Reduces stiffness in the back, neck, shoulders and knees. Reduces anxiety and stress. (d) Ardha Matsyendrasana: Massages the abdominal organs. Increases the release of digestive juices. Improves the functioning of the digestive system. Brings relief from stiffness, stress and tension in the back. Increases the supply of oxygen to the lungs. Loosens up the hip and makes the spine more flexible. 2. How do the following affect people with diabetes? (a) Bhujangasana (b) Paschimottanasana (c) Pavanmuktasana (d) Ardha Matsyendrasana Ans. (a) Bhujangasana: Puts the abdominal muscles and shoulders to work. Increases the circulation of blood. Raises the body temperature and boosts the body’s metabolism. Fights acidity, indigestion and constipation and helps to lose weight. Enhances the function of the liver, kidney, pancreas and gall bladder. (b) Paschimottanasana: The intestine, gall bladder are smoothly pressed and stimulated which enhances their functions. Massages and tones the abdominal and pelvic organs and improves blood circulation. Reduces belly fat and brings relief from constipation. (c) Pavanmuktasana: Strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system. Helps to burn fat in the thighs, buttocks and abdominal area. Contributes to loss of weight. Brings relief from menstrual cramps and pain in the lower back. Boosts blood circulation in the hip areas. (d) Ardha Matsyendrasana: Massages and stimulates the pancreas, thereby instructing the beta cells of this organ to secrete more insulin. Secretion of insulin helps control of blood sugar level. Regulates the secretion of adrenaline and bile. 3. Write steps and benefits of Vajarasana in obesity. Ans. Steps • Sit on the flat floor and fold your legs. Keep the spine straight and close the eyes. • Keep the right palm on right knee and left palm on left knee.

Yoga and Lifestyle  15